Misfits
I like doing the program because it is so much more intense than the regular wod but it also takes sooooooo long. I am sure you are not supposed to do other stuff before, hahaha. But rigth now I need more the vlume to get back to my old form instead of the intensity, here I just have to listen to my body.

2a. Strength
Back Squat – 4×4 @85%
Here I am out, I can not do my real 85% right now 😦 I did
2/1/1x85kg
3×3 80kg

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Bitch Work
AAB – 1k x 8
Rest 2:1
This was the worst. 😉 I took me between 1:40 and 1:46min per set, I am sure this is not very good but I am still getting used to the assault bike, the pain and the technique of this bad machine…

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.